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CSCS > Resistance Training Program Design > Flashcards

Resistance Training Program Design Flashcards

1
Q

Number of resistance training program design variables

A

7

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2
Q

First program design variable

A

Needs analysis

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3
Q

Second program design variable

A

Exercise selection

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4
Q

Third program design variable

A

Training frequency

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5
Q

Fourth program design variable

A

Exercise order

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6
Q

Fifth program design variable

A

Training load and repetitions

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7
Q

Sixth program design variable

A

Volume

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8
Q

Seventh program design variable

A

Rest periods

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9
Q

List the resistance training program design variables

A

Needs analysis
Exercise selection
Training frequency
Exercise order
Training load and repetitions
Volume
Rest periods

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10
Q

Name the two stages of needs analysis

A

Evaluation of the requirements and characteristics of a sport

Assessment of the athlete

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11
Q

Needs analysis: evaluation of the sport. List, the three attributes required for consideration.

A

Movement analysis
Physiological analysis
Injury analysis

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12
Q

Needs analysis: evaluation of the sport. Analysis of body and limb movement patterns and muscular involvement.

A

Movement analysis

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13
Q

Needs analysis: evaluation of the sport. Analysis of strength, power, hypertrophy, and muscular endurance priorities.

A

Physiological analysis

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14
Q

Needs analysis: evaluation of the sport. Analysis of common size for joint and muscle injury and causative factors.

A

Injury analysis

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15
Q

List the four physiological outcomes that specifically relate to resistance training program design

A

Strength
Power
Hypertrophy
Muscular endurance

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16
Q

Needs analysis: assessment of the athlete. List four parts to creating athlete profile.

A
  1. Evaluate training and injury status
  2. Conduct a variety of tests
  3. Evaluate the results of the tests
  4. Determine the primary goal of training
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17
Q

Needs analysis: assessment of the athlete: training status. List the four elements of training background to be assessed.

A
  1. Type of training program
  2. Length of recent regular participation in previous training program
  3. Level of intensity involved in previous training program
  4. Degree of exercise technique experience
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18
Q

Needs analysis: assessment of the athlete: physical testing. List the 3 characteristics of proper tests

A
  1. Related to the athlete’s sports
  2. Consistent with the athlete’s level of skill
  3. Realistically based on the equipment available
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19
Q

Needs analysis: assessment of the athlete: test results evaluation. What should be done with the results?

A

Results should be compared with normative or descriptive data to determine strengths and weaknesses.

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20
Q

Needs analysis: assessment of the athlete: primary resistance training goal. How many training outcomes should be the focus of a season?

A

1

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21
Q

What are the general four sport seasons?

A
  1. Pre-season
  2. In-season
  3. Post-season
  4. Off-season
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22
Q

Exercise selection. What are the 5 elements of exercise selection?

A
  1. Exercise type
  2. Movement and muscular requirements of sport
  3. Athlete’s exercise technique experience
  4. Available equipment
  5. Amount of training time available
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23
Q

Exercise selection. How many elements of exercise selection are there?

A

5

24
Q

Exercise selection: exercise type. What are the characteristics of a core exercise?

A
  1. Recruit one or more large muscle areas.
  2. Involve two or more primary joints (multijoint)
  3. Receive priority because of their direct application to the sport
25
Q

Exercise selection: exercise type. What are the characteristics of an assistance exercise?

A
  1. Usually recruit smaller muscle areas
  2. Involve only one primary joint (single-joint)
  3. Considered less important to improving sport performance
26
Q

Exercise selection: exercise type. What is the common application of an assistance exercise?

A
  1. Injury prevention
  2. Rehabilitation
27
Q

Exercise selection: exercise type. What is a structural exercise?

A

An exercise that emphasizes direct or indirect loading of the spine.

28
Q

Exercise selection: exercise type. What does a structural exercise require muscular stabilization of during the lifting movement?

A

Posture

29
Q

Exercise selection: exercise type. What structural exercise is performed very quickly or explosively?

A

Power exercise

30
Q

Exercise selection: movement analysis. What is SAID principle?

A

Specific adaptation to imposed demands

31
Q

Exercise selection: movement analysis. What is muscle balance?

A

Proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another muscle or muscle group.

32
Q

Exercise selection: movement analysis. What is the purpose of recovery exercise?

A

Return the body to its preexercise state.
a. Assist in the removal of metabolic wastes and by-products
b. Maintain blood flow to exercises muscles to optimize repairs

33
Q

Exercise selection: exercise technique experience. What should coach do if any question that the athlete can perform the exercise?

A

Make athlete perform the exercise.

34
Q

Training frequency. What are the 5 elements to consider when determining training frequency?

A
  1. Training status
  2. Sport season
  3. Projected exercise loads
  4. Types of exercises
  5. Other concurrent training or activities
35
Q

Exercise order. Four common methods.

A
  1. Power, other core, assistance
  2. Upper alternated with lower body
  3. Push alternated with pull
  4. Supersets and compound sets
36
Q

Training load and repetitions. Define mechanical work.

A

The product of force and displacement/distance

37
Q

Training load and repetitions. Define volume-load.

A

Product of each weight lifted and the number of times it is lifted.

38
Q

Training load and repetitions. How do you approximate mechanical and metabolic power output?

A

Divide volume-load by rep-volume.

39
Q

Training load and repetitions. Below what percentage does the variability of 1RM repetitions increase significantly?

A

75%

40
Q

Training load and repetitions. What is the minimum for multiple-RM testing for assistance exercises?

A

8

41
Q

Training load and repetitions. What is the range %1RM for peak power?

A

0 (body weight) to 30%

42
Q

Training load and repetitions. What is the 2-for-2 rule?

A

If the athlete can perform two or more repetitions over his assigned repetition goal for a given exercise in the last set in two consecutive workouts, weight should be added to that exercise the next training session.

43
Q

Training load and repetitions. What percentage increase of load should occur if the 2-for-2 rule is met?

A

2.5-10%

44
Q

Volume. Define volume.

A

Relates to the total amount of weight lifted in a training session

45
Q

Rest periods. What is the optimal rest period for strength gains?

A

2-5 minutes

46
Q

Rest periods. What is the optimal rest period for power gains?

A

2-5 minutes

47
Q

Rest periods. What is the optimal rest period for hypertrophy gains?

A

30 s to 1.5 min

48
Q

Rest periods. What is the optimal rest period for muscular endurance gains?

A

</= 30 s

49
Q

Training load and repetitions: 1RM Testing protocol. How many reps should be done as a warmup?

A

5-10

50
Q

Training load and repetitions: 1RM Testing protocol. How much rest should be taken after the warmup?

A

1 minute

51
Q

Training load and repetitions: 1RM Testing protocol. How much weight should be added and how many reps should be performed for the second warmup set for the lower body?

A

30-40 lbs or 10-20%, 3-5 reps

52
Q

Training load and repetitions: 1RM Testing protocol. How much weight should be added and how many reps should be performed for the second warmup set for the upper body?

A

10-20 lbs or 5-10%, 3-5 reps

53
Q

Training load and repetitions: 1RM Testing protocol. How much rest should be given after the second warmup set?

A

2 minutes

54
Q

Training load and repetitions: 1RM Testing protocol. How much weight should be subtracted if the athlete fails a test set for the lower body?

A

15-20 lbs or 5-10%

55
Q

Training load and repetitions: 1RM Testing protocol. How much weight should be subtracted if the athlete fails a test set for the upper body?

A

5-10 lbs or 2.5-5%

56
Q

Training load and repetitions: 1RM Testing protocol. Ideally, how many sets will it take to measure 1RM?

A

3-5 sets

57
Q

Volume. Define concentric work.

A

Volume-load x concentric displacement

CSCS (19 decks)

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